Yintoni Ukutya kweYo-yo, Kuyingozi? Ziziphi iimpembelelo emzimbeni?

Ikwabizwa ngokuba yi "weight cycle" yo-yo ukutyaIchaza indlela onciphisa ngayo ubunzima, ubuyise ubunzima, kwaye unciphise umzimba kwakhona. Oku yo-yo syndrome ya da yo-yo umphumo Kwakhona kuthiwa.

Yinkqubo ebangela ukuba ubunzima bunyuke bubuye buhla njengeyo-yo, kwaye yindlela eyathi yabizwa ngayo. Olu hlobo lokutya luqhelekileyo - i-10% yamadoda kunye ne-30% yabasetyhini bayenzile. Kwinqaku, yo-yo ukutyaImiphumo yokulahlekelwa kwesisindo kunye nokuzuza ubunzima kuya kuxutyushwa.

Iziphumo zeYoyo Diet kuMzimba

Ukonyuka kokutya kukhokelela ekufumaneni ubunzima obuninzi ngokuhamba kwexesha

Xa usenza ukutya, ukulahlekelwa ngamafutha ngokuqhelekileyo kukunceda uzive ugcwele. leptin kubangela ukuhla kwamanqanaba ehomoni.

Phantsi kweemeko eziqhelekileyo, iivenkile zamafutha omzimba zikhupha i-leptin egazini. Oku kuxelela umzimba ukuba iivenkile zawo zamandla zigcwele kwaye zibonisa ukutya kancinci.

Njengoko ulahlekelwa ngamafutha, ihomoni i-leptin iyancipha kwaye ukuthanda ukutya kuyanda. Oku kukhokelela ekwandeni kokutya njengoko umzimba uzama ukuphinda unikeze iivenkile zawo zamandla aphelileyo. Ukongezelela, ukulahlekelwa kwemisipha ngexesha lokutya kubangela ukuba umzimba ulondoloze amandla.

Xa abaninzi abantu belandela ukutya kwexesha elifutshane lokunciphisa umzimba, baya kuphinda bafumane i-30-65% yobunzima obulahlekileyo kunyaka. Ngaphezu koko, umntu omnye kwabathathu uya kutyeba kakhulu kunokuba ebenjalo ngaphambi kokutya.

Oku kuzuza ubunzima yo-yo ukutyaIbonisa isigaba "phezulu" sokulahleka kwesisindo kwaye sinokubangela ukuba abo bazama ukunciphisa umzimba baqale omnye umjikelo wokulahleka kwesisindo.

Ipesenti ephezulu yamafutha omzimba

Kwezinye izifundo, yo-yo ukutya Kubangele ukwanda kwepesenti yamafutha omzimba.

Yo-yo ukutyaNgexesha lokufumana ubunzima bomzimba, amanqatha aphinda afumaneke ngokulula kunobunzima bezihlunu. Oku kungaphezulu kwepesenti enye yamafutha omzimba. yo-yo loopinokunyuka ngokuhamba kwexesha.

Kolunye uphononongo lophononongo, izifundo ezili-19 kwezili-11 yo-yo ukutyaBaye bafumanisa ukuba ipesenti ephezulu yamafutha omzimba kunye namafutha esisu.

Oku kubonakala ngakumbi emva kokutya kokulahlekelwa kwesisindo kunokuba kube lula kunye nokutshintsha ubomi obuzinzileyo kunye yo-yo umphumounoxanduva.

Inokubangela ukulahleka kwemisipha

Ngexesha lokutya kokunciphisa umzimba, umzimba ulahlekelwa ubunzima bemisipha kunye namafutha. Kwakhona kunokukhokelela ekulahlekeni kwezihlunu ekuhambeni kwexesha, njengoko amanqatha aphinda afumaneke ngokulula kwimisipha emva kokuncipha kobunzima.

Ukulahleka kwemisipha ngexesha lokutya kubangela ukuhla kwamandla omzimba. Ezi ziphumo zinokuncitshiswa ngokuzilolonga, kubandakanywa nokuqeqeshwa kwamandla. Umthambo unceda ukukhulisa izihlunu naxa wonke umzimba ubuthathaka.

Ngexesha lokuncipha, imfuno yomzimba yeprotheyini nayo iyanda. Ukutya imithombo eyaneleyo yeprotheni esemgangathweni kuya kunceda ukunciphisa ukulahleka kwemisipha.

Ukunyuka kobunzima kubangela isibindi esinamafutha

isibindi esinamafuthaKwenzeka xa amafutha angaphezulu egcinwe kwiiseli zesibindi somzimba.

Ukutyeba ngokugqithiseleyo ngumngcipheko wokuphuhlisa isibindi esinamafutha, kwaye ukufumana ubunzima ngokukodwa kwandisa umngcipheko wale meko.

Isibindi esinamafutha sinxulunyaniswa notshintsho kwindlela isibindi esidibanisa ngayo amafutha kunye noshukela, oko kwandisa umngcipheko wesifo seswekile se-2. Isenokubangela ukusilela kwesibindi esingapheliyo, ngamanye amaxesha kwaziwa ngokuba yi-cirrhosis.

Uphononongo kwiimpuku lubonise ukuba ukufumana kunye nokulahlekelwa ubunzima amaxesha amaninzi kubangela isibindi esinamafutha. Olunye uphononongo lwemouse lufumanise ukuba ubunzima bukhokelela ekonakaleni kwesibindi.

Yandisa umngcipheko wesifo seswekile

Yo-yo ukutyabanomngcipheko omkhulu wokuphuhlisa uhlobo lwe-2 yeswekile. Kuphononongo lwezifundo ezahlukeneyo, izifundo ezine kwi-17 yo-yo ukutya Kuye kwathiwa uhlobo lwe-2 yeswekile luqikelelwa xa lwenziwe.

Kuphononongo lwabantu abadala be-15, abathathi-nxaxheba banamava amaninzi e-belly fat xa befumana ubunzima emva kweentsuku ze-28 zokunciphisa umzimba.

I-Belly fat inomngcipheko ophezulu wokuba nesifo sikashukela kunamafutha agcinwe kwezinye iindawo, ezifana neengalo, imilenze okanye iimpundu.

Olunye uphando lubonise ukuba amanqanaba e-insulin anyuka kwiigundane eziye zahamba kumjikelezo weenyanga ezili-12 xa kuthelekiswa nalabo bafumana ubunzima ngokuqhubekayo. Ukunyuka kwamanqanaba e-insulin luphawu lokuqala lwesifo seswekile.

Isifo seswekile, yo-yo ukutyaNangona ingabonakali kuzo zonke izifundo zomntu zomhlaza webele, mhlawumbi ibonisa ukwanda okukhulu kwabantu abafumana ubunzima obuphezulu kunezinga lokutya kwangaphambili.

Ukunyuka kwengozi yesifo senhliziyo

Ubunzima bokuhamba ngebhayisikile buye badibaniswa nesifo se-coronary artery, imeko apho imithambo enikezela intliziyo iyancipha. Ukufumana ubunzima, ngaphezu kokutyeba, kwandisa ingozi yesifo senhliziyo.

Ngokophononongo lwabantu abadala be-9509, ingozi eyongeziweyo yesifo senhliziyo idibaniswa nobunzima be-swing - nokuba ukulahlekelwa ubunzima okanye cha. yo-yo ukutya Umngcipheko uyanda xa uchache ngexesha

Uphononongo lwezifundo ezininzi lugqibe ekubeni ukuguquguquka okukhulu kobunzima ngokuhamba kwexesha kabini amathuba okufa sisifo sentliziyo.

Yandisa uxinzelelo lwegazi

emva kokutya yo-yo umphumo Ubunzima bobunzima, kubandakanywa nokunyuka kwesisindo, kudibaniswa nokunyuka kwengcinezelo yegazi. Okubi kakhulu, yo-yo ukutyaingenza buthuntu isiphumo esisempilweni sokuncipha kobunzima boxinzelelo lwegazi kwixesha elizayo.

Kuphononongo lwabantu abadala abangama-66, yo-yo ukutya bafumanisa ukuba abo banembali yokulahlekelwa kwesisindo babenokuphucula okuncinci kwixinzelelo lwegazi.

Uphononongo olude lubonisa ukuba esi siphumo siyanyamalala emva kweminyaka eyi-15, kwaye ukulahleka kwesisindo ebusheni kunokuchaphazela umngcipheko wesifo senhliziyo kwiminyaka ephakathi nangaphezulu.

Olwesithathu, isifundo sexesha elide yo-yo ukutyakubudlelwane obuyingozi, hayi kumashumi eminyaka eyadlulayo, yo-yo ukutyaifumanise ukuba yomelele xa ibisenzeka mva nje.

kunokubangela ukudana

Yo-yo ukutyaNgexesha lokufumana ubunzima, ukubuyisela ubunzima obulahlekileyo kunokukhathazeka kakhulu.

Yo-yo dieters bakwaxela ukungaziphathi kakuhle ngokwemizimba nempilo yabo. Ngamanye amazwi, baziva bengalawuleki.

Ngale nto, yo-yo ukutyaKucingelwa ukuba udandatheko alunxulunyaniswa nokuzeyisa okanye iimpawu zobuntu ezingakhiyo.

Usenokuba uzame ukutya okuthile okungazange kukuncede ufezekise iziphumo zexesha elide ozifunayo. Oku asikokusilela komntu – sisizathu esilungileyo sokuzama enye into.

I-Yo-yo yokutya inokuba mbi ngakumbi kunokuba ukhuluphele

Ukuba utyebile, ukunciphisa umzimba kuphucula impilo yentliziyo, kunciphisa umngcipheko wesifo seswekile, kwaye kwandisa ukuqina komzimba.

Ukunciphisa umzimba kunokubuyisela umva isibindi esinamafutha, ukuphucula ukulala, ukunciphisa umngcipheko womhlaza, ukuphucula isimo sengqondo, kunye nokuphucula ubude kunye nomgangatho wobomi. Ngokuchasene noko, ukufumana ubunzima kubangela ukuchasana kwazo zonke ezi zibonelelo.

Yo-yo ukutya Kuphakathi kwezi meko zimbini. Ayiyongozi njengokufumana ubunzima, kodwa ngokuqinisekileyo imbi ngakumbi kunokunciphisa umzimba kwaye uyigcine.

Esinye sezifundo ezinkulu silandele amadoda angama-55 aneminyaka eyi-74-15 iminyaka eyi-505. Ukuguquguquka kobunzima kwakunxulunyaniswa ne-80% yomngcipheko omkhulu wokufa ngexesha lophononongo. Ngeli xesha, amadoda atyebe ngokugqithiseleyo alahlekelwa bubunzima obungaguqukiyo ayenomngcipheko ofanayo wokufa kumadoda awo anobunzima obuqhelekileyo.

Ukucinga ixesha elifutshane kuthintela utshintsho lwexesha elide lokuphila

Uninzi lwezidlo zidla ngokucacisa isethi yemithetho ekufuneka ilandelwe ngexesha elithile ukuhlangabezana nenjongo yokulahlekelwa kwesisindo okanye enye injongo yezempilo.

Olu hlobo lokutya luya kukwenza ukuba ungaphumeleli kuba lukufundisa ukuba ulandele imigaqo de injongo iphunyezwe.

Emva kokugqiba ukutya, kulula ukubuyela kwimikhwa ebangela ubunzima. Ngokuqhelekileyo ukutya okwethutyana kukuzibetha ngenxa yokwanda kokutya kunye nokubambelela kwiivenkile ezinamafutha ngexesha lokutya, okukhokelela ekuphuculeni okwethutyana kunye nokuzuza ubunzima kunye nokukhathazeka.

Ukuqhawula umjikelezo weenguqu zexeshana ezivelisa impumelelo yesikhashana, yeka ukucinga ngokutya kwaye uqale ukucinga ngendlela yokuphila.

Nazi ezinye zeendlela zokuziphatha ezisebenzela ukuncipha kwexesha elide:

Ukutya ukutya okunempilo

Njengeyogathi, iziqhamo, imifuno kunye namandongomane. 

ukuphepha ukutya okungenamsoco

Njengeetshiphusi zetapile kunye neziselo ezineswekile. 

ukunciphisa ukutya okunesitatshi

Ukutya ukutya okunesitatshi okuncinci okufana neetapile.

Zilolonge

Fumana into othanda ukuyenza. 

ubuthongo obusemgangathweni

Fumana iiyure ezi-6-8 zokulala rhoqo ebusuku. 

Nciphisa ukubukela umabonakude

Nciphisa ixesha lakho lokubukela umabonakude okanye umthambo.

Unokufumana impumelelo engapheliyo ngokwenza utshintsho oluhlala luhlala lukhuthaza ubunzima obunempilo kunye yo-yo umjikeloungayiqhekeza.

Okubaluleke ngakumbi, uphononongo lwabafazi abatyebileyo abangama-439 bafumanisa ukuba ungenelelo lwendlela yokuphila eyenzelwe ukukhuthaza ukulahleka kobunzima kancinci kancinci ngexesha, yo-yo ukutya yabonisa ukuba isebenza ngokulinganayo kwabasetyhini abanembali okanye abangenayo

Kuyakhuthaza ukuba nokuba ukhe wanengxaki yokuphulukana nobunzima kwixesha elidlulileyo, ukwenza utshintsho lwexesha elide kwindlela ophila ngayo kuya kukunceda unciphise umzimba.

Snje ngeziphumo;

Yo-yo ukutyaNgumjikelo wotshintsho lwexesha elifutshane ekutyeni nakwimisebenzi. Ngenxa yezi zizathu, ibonelela ngeenzuzo zexesha elifutshane kuphela.

Emva kokuncipha, umdla wokutya uyakhula kwaye umzimba utyebe. Oku kukhokelela ekuzuzeni ubunzima, kwaye abaninzi be-dieters babuyela kubunzima babo bokuqala okanye bafumane ngaphezulu.

Yo-yo ukutyainokunciphisa ubunzima bemisipha, inyuse ipesenti yamafutha omzimba kwaye ibangele isibindi esinamafutha, uxinzelelo lwegazi oluphezulu, isifo seswekile kunye nesifo senhliziyo.

Yenza utshintsho oluncinci, olusisigxina lwendlela yokuphila ukuze uqhawule umjikelo ophazamisayo. Utshintsho olunjalo luya kwandisa kwaye luphucule ubomi bakho, nokuba ubunzima bakho buhamba kancinci okanye buncinci.